Ben Plotnicki

A – Banded speed deadlifts – 3 reps EMOM x 10
215
B1 – Single KB rotational deadlifts x 6 (1 rep = touch ground on either side and stand to neutral between), rest 1 min
90
B2 – Single KB suitcase deadlifts with no hip rotation x 6/side, rest 1 min x 3 sets
100
This kind of work is so awesome but so demanding. I feel like you spend just as much if not more energy fighting anti-rotation than actually moving the load itself
C1 – Kang Squats x 5, rest 60 sec
125-15-115
C2 – Straddle L-sit into bent knee straddle L-sit, ALAP in each position, rest 2 min x 3 sets
15/20 – 15/15 – 14/13
D1 – Reverse straddle leg lifts from bench x 10, rest 1 min
This was a shit show – I suck at these and I don’t like sucking at anything
D2 – Frog pumps x 30, rest 1 min x 3
done

shoulder extension protocol and hip movement quality
+
A – Clean cluster – 1.1.1.1.1, new rep every 15 sec, rest 2 min x 4 sets

225-230-235-240
B – Front Squats – 3×3, rest 3 min

275-295-305
C1 – Banded prone hamstring curls x 10-12/side
C2 – Side lying straight leg adductions x 10-12/side
C3 – Banded lateral monster walk x 10-12 steps/direction
3 sets

done
+
For time, high effort
15 strict HSPU
40 row cals
20 kipping HSPU
40 row cals
25 burpees over erg (lateral)

7:23

Did my first burpee at 6:04

First round on row I wanted to stay above 1300 cal/hr, second round I wanted to stay above 1200. Wasn’t as successful at goal on round 2 as I was in round 1. Wasn’t sure if I would be able to hit all the strict hspu unbroken as warming up for it, I didn’t feel great or strong overhead. After the second 40 row cals, I took about 8-12 seconds before I started the burpees.

Bike nasal breathing only 6 min
+
2 rounds
Reverse bear crawl with banded KB drag x 50ft
Ostrich walk 50ft
1-arm KB front rack carry x 100ft/side
1-arm farmer carry x 100ft/side
Used farmers handles and might have been a bit aggressive on weight, and reverse bear crawl made me fool like poop for some reason today in that inverted position.

+
Bike nasal breathing 6 min (same speed)
+
2 rounds
PVC overhead duck walk 25ft forward
PVC overhead duck walk 25ft backward
PVC overhead high knee marches with active overhead reach and glute squeeze of grounded leg each step x 50ft
PVC assisted glute airplanes x 3/side
This was good

+
Bike nasal breathing 6 min (same speed)
+
2 rounds
1-arm bottoms up KB thrusters x 5/side
KB russian swing + flip and catch upside down + goblet squat x 8
Reverse alternating lunges with KB thread throughs x 6/side (12 steps)
Hollow rocks x 15 sec
Arch rocks x 15 sec

This was fun
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Bike nasal breathing 5 min (same speed)
+
2 rounds
Single arm banded straight arm lat pulldown from half kneeling x 5/side (go light on this pending how the lat feels)
Single arm banded external rotation into overhead press x 5/side
Empty bar strict press x 10 with 3 sec hold overhead each rep
Inverted BB rows x 5-6, controlled negative each rep (again, adjust this to maybe some light bent over DB rows as able)

Triceps felt pretty smoked on the presses – all other work felt great, no residual
+
Bike nasal breathing 5 min

A – Muscle snatch x 3/Pressing snatch balance x 3/Tall snatch pull under x 3, new complex every 2 min x 6 (light load)

95 – might not have been in the “light category on the 5th and 6th set
B – Slow pull squat snatch – new rep EMOM x 10, light load. 4 count from floor to power position then finish

150 – this felt really good today and a couple things clicked that I have been needing to focus on
C – Squat snatch – new rep EMOM x 6, build this week to tough single by the end

200 – missed 205, had some technical errors when going into this piece.
+
For time
10 ring MU
75 BB push presses @ 75lbs

3:42

Muscle ups unbroken – wasn’t the best choice for best strategy/score but when the first 2 didn’t hurt I wanted to see if I could do it.

Push press sets were 18-18-and I think I broke into 3-4 sets, don’t really remember but

+
D – CO symmetry full, add in 10-15 sec straight arm ring support hold between each movement

done

A – Clean and jerk singles x 6 tough sets, rest as needed, keep quality high

225-235-245-255-265-275

Was pretty stoked about hitting the last 2 lifts, it’s been a while. The jerk today felt way more solid than the clean did. My back felt a little tired from yesterday.
B – Front squat cluster – 3.3.3 x 3, rest 30 sec/3 min

255-270-275

That 275 almost buried me and took all my lunch money.
+
For time
100 DU’s
50 back squats @ 135lbs from floor
100 DU’s
50 bar facing burpees
100 DU’s

12:28

Most of the time was spent on the burpees. Wanted to go fast but just couldn’t make myself. Only on a few of the reps did I feel any discomfort. I even broke the middle dubz in hope of saving some gas in the tank and try to push the burpee. The good thing is we can probably get a little more exposure on the burpee because the pain was minimal.

Was tired and felt pretty drained after this day. Think I’m going to slow adjust some small tweaks in my food consumption. I need more carbs.

A – Banded clean grip deadlifts – 3 reps EMOM x 10

185
B – Power clean x 2 reps EMOM x 4 @ 155-175, 1 rep EMOM x 4 @ 185-205

175 – 205
C – Power snatch x 12 reps for time @ 95lbs, rest 2 min x 3 sets
26-26-25

+
3 rounds for time
15 C2B pullups
20 box jump overs @ 24in
25 row cals
8:56

Rd 1 – 2:22 rd 2 – 5:4? Rd 3 – 8:56

Box jumps on rd 2 slowed down a lot. Still kept cal/hr around 1100-1200, rd 3 tried to push the box jump but it was 6 stop and a few slow singles, pushed to 14, a few slow singles then had to finish. Row tried to hammer it a little too early and that got me around 16/17 cals. C2b were all unbroken – this was great for me becuase I realized that since they weren’t by themsleves like we’ve been hitting I didn’t mentally focus on prepare they way I should’ve here. Last set was a fight, but pretty confident I could’ve grinded out one more set of ub 15. I could’ve planned this workout better by pacing the box jumps better but I wanted to see where I was at so I’m glad I went for it.

shoulder extension protocol and hip movement quality
+
For time, 5-4-3-2-1 reps of
Deadlifts @ 315
Power snatches @ 155
Box jumps @ 30in
3:53

The round of 3 sucked, that’s when the deadlift bar felt like it secretly went to 365. On the power snatch I actually did a few tng sets of 5 i started with 2 singles and thought fuck this, then did 3, set of 4 wanted to pick up bar right away and did 1+3, 1+2, 2. Box jumps were better than they normally are for me. I know this is blazing fast, but being short and was one of the first times in awhile I didn’t listen to the body when I wanted to stop. Made myself pick up the bar quicker than I had been. Only thing I would’ve done different is maybe gone tng on the set of 5

+
A1 – Banded prone hamstring curls x 10-12/side
A2 – Side lying straight leg adductions x 10-12/side
A3 – Banded lateral monster walk x 10-12 steps/direction
3 sets
done

KB drag through from elbow plank x 5/side
Banded face pulls x 10
Scap pushups x 8-10
Change plate teacup rotations x 3/direction/arm

Done – shoulder started out a little irritated but got much better as I warmed up more.
3 times through
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A – Muscle snatch x 3/Pressing snatch balance x 3/Tall snatch pull under x 3, new complex every 2 min x 6 (light load)

Started @ 75, very very slow build
B – Slow pull squat snatch – new rep EMOM x 8, light load. 4 count from floor to power position then finish

95-115-125 – 145 – holy cow this was nasty on the hammies
C – Squat snatch – new rep EMOM x 4, moderate load, just slightly heavier than B, keep quality high

165 across
D – Front squat find a 5RM from the floor in 3 sets

225 – 255 – 275 – on the 275 didn’t count the squat clean as one of the reps
E1 – Sumo deadlifts x 4,4,2,2,1, rest 90 sec

315-325-335-345-350

Holy shit this felt so heavy today, had much bigger aspirations after last week, but it was so slow off the ground today
E2 – Stir the pots on swiss ball x 6/direction, rest 90 sec x 5

Had to do with med ball
F – CO symmetry full, add in 10-15 sec straight arm ring support hold between each movement
Done

Shoulder extension protocol with additions
+
A – Dead hang to inverted to tucked ring tick tocks x 2-3/direction x 6 sets for quality, rest as needed

2’s
B – Parallette shoot throughs x 3/direction x 4 sets (try to get some more challenge here by holding L-sits and tucked planches at end range as able)

done
+
21 unbroken C2B pullups for quality, rest 180 sec
21 unbroken kipping HSPU for quality, rest 180 sec x 3 sets
Didn’t feel any breakdown in c2b until rep 16 in last set – kipped a little more aggressively in that last set. HSPU were on point today, about the same rep range in c2b felt like I had to grind a little more….

I have increased my fat intake in the am, and Monday’s I have been hitting this earlier than my other sessions. Today – i got that yucky lactate feeling – I’m assuming it’s more because I had slower digesting food and it will still sitting in my stomach. Thats the only thing I can think of

+
C – Rope pullups x 8 (switch top hand after 4), rest 2 min x 3 sets

3 sets @ 8 reps was a lot tougher than last week
D1 – (KB pitchers curl + bottoms up OH press) * 6/arm, rest 1 min

20 across
D2 – Landmine meadows row with controlled eccentric x 6/arm, rest 1 min x 4 sets

+45 across
E – Mini band scap stability series

done

A – Banded clean grip deadlifts – 3 reps EMOM x 8
185

B – Power clean x 2 reps EMOM x 6 @ 155-175
175

C – Power snatch x 10 reps for time @ 95lbs, rest 2 min x 3 sets
23-22-22

+
6-8 sets as able to maintain quality and power
8 strict HSPU
25ft heavy prowler push
rest walk 90 sec

8 sets, forgot to rest walk

Prowler at +170